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Define exercise physiology Define optimal fitness Which factor measures a Marine's optimal fitness? The ability of a muscle to contract repeatedly without fatiguing. Exercise physiology is the science that describes, explains, and uses the body's response and adaptation to exercise training to maximum human physical potential. It includes the interaction of the heart, lungs, and muscles, and how they respond to exercise. Optimal fitness refers to the best functioning level of fitness a Marine can attain. At the optimal level, the body of the Marine functions as efficiently as it can. Optimal fitness can be measured by accomplishing missions without undue fatigue. Muscular Endurance The ability of the heart and lungs to work efficiently over an extended ; . . . Cardiopulmonary Endurance period of time and provide oxygen to the working muscles. Refers to the muscular and fat make- . Body Composition up of the body. The ability to move your joints comfortably through a full range of Flexibility motion. The amount of force a muscle can Muscular Strength produce. Blood is pumped to the lungs by the (blank) side of the heart and pumped __ Right; Left to the body by the (blank) side of the heart. Identify six adaptations of the heart and blood vessels in response to exercise. (1) The size of the heart increases making it able to pump more blood with more force. The molecule that provides the ; ; . adenosine tri-phosphate energy for muscle contraction is? Provides energy for endurance tasks Aerobic Provides energy for 30 to 90 ; Anaerobic seconds Provides energy for 6 to 10 seconds Creatine Phosphate Identify the three major benefits of (1) Increases body temperature(2) warming up. Improved range of motion 2/18 (3) Prepares the heart and lungs for higher intensity exercise Increases Temperature Improves General Warm-up Method Flexibility Passive Warm-up Method Limited energy expenditure Increases temperature Incorporates Specific Warm-up Method activity specific skills Allows for mental rehearsal Improves flexibility Identify two general guidelines to guide your warm-up What is the goal of flexibility training? What are the steps for static stretching? (1) It should meet the needs of the individual.(2)It should be adaptable as the Marinebecomes better conditioned. The goal of flexibility training is to improve range of motion along with strength to allow the Marine to better control his/her movements. (1) Warm-up for 5 to 15 minutes until you have begun to sweat.(2) Emphasize slow, smooth movement sand breathe deeply.(3) Inhale and then exhale as you stretch to the point of motion just short of discomfort, and then ease back slightly.(4) Hold the stretch for 15 to 30 secondsas you breathe normally.(5) Relax(6) Repeat stretch two or three times.With each time through, exhale as youslowly stretch a bit farther, making sureto stop just short of feeling discomfort. A lateral running movement made up Shuffle . . . of quick side-to-side steps Backpedal A backwards running movement . A cross-stepping movement that Carioca propels the body laterally A short fast run, in which the Marine ; accelerates to top speed as quickly Sprint as possible and maintains that speed for as long as possible The (blank) is the posture the Marine uses to generate power or get Universal athletic position leverage. List the 10 technique pointers that should be followed in all speed and agility drills. (1) Simulate movements you encounterin the field of battle. (2) Minimize unnecessary body movements (3) Accelerate with 100% effort (4) Lean forward when accelerating (5) Use a forceful knee lift when accelerating (6) Minimize braking distance by dropping the body's center of gravity toward the ground (7) Take short choppy steps to minimize stopping distance (8) Keep eyes facing forward and head in a neutral position (9) Initiate any change of direction with the head. (10) Use the arms ; The core muscles are the muscles Define what muscles make up the that surround the body's center of core of the body. mass. . ; ; The core muscles stabilize the pelvis What is the primary function of the ; ; and provide a solid base of support core musculature? for movements of the arms and legs. Volume Exercise Quality Exercise Quantity Intensity Identify five principles to effective goal setting. (5) Seek reinforcement List the five essential training principles for strength training Measure of work done How well an exercise is performed and is influenced by the technique and focus that are used when performing the exercise The total number repetitions performed The percentage of the IRM weight that is lifted (1) Set specific goals(2) Set challenging goals(3) Set short-and long-term goals(4) Set process goals (1) Rest(2) Intensity and volume(3) Frequency(4) Exercise selection(5) Exercise order Resting between sets performs what (1) Restore muscle energy levels(2) two functions? Remove waste products Large muscle groups should be rested for (blank) hours between workouts while smaller muscles 72: 48 should be rested for (blank) hours between workouts. Multiple-set training is (blank) than , _ Superior single set training. How many training sessions per week are recommended for the 3 Marine who beginning a strength training program? Exercise order should proceed from (blank) exercises to (blank) exercises Large muscle; small muscle within a workout. A (blank) has the Marine exercise the same muscle groups in every ; Split program workout, but uses different exercises in each session. estimated to be (blank) and his reserve heart rate is (blank). What is the appropriate aerobic training frequency per week to 3 to 5 times achieve benefits to the cardiovascular system? The appropriate exercise duration for aerobic training to achieve benefits 20 to 60 to the cardiovascular system is (blank) minutes per training session. List three ways to monitor exercise (1) Rating of perceived exertion intensity. scale(2) Pace(3) Heart rate 8/18 The appropriate range for aerobic training on the RPE 12 to 14 scale is To achieve a desirable aerobic Somewhat Hard training effect based on the RPE scale, which is equivalent perceived exertion? Compute your heart rate training zone. Identify three different modes of aerobic activity. Identify three methods of aerobic training. Interval training should consist of short bouts of high intensity exercise that last (blank) seconds List seven signs that can indicate you may be overtrained. 9/18 (1) MHR= 220-your age(2) RHR= heart rate measured first thingin the morning(3) HHR= MHR- RHR(4) THR low=0.50 x HRR+RHR(5) THR high=0.85 x HRR+RHR (1) Running/Jogging(2) Walking(3) Swimming(4) Bicycling(5) Striding on an elliptical trainer(6) Rowing (1) Long slow distance(2) Pace(3) Interval Grade 4 List two types of tendonitis an overuse injury and results from repetitive microtrauma iliotibial band syndrome Patellar Tendonitis Achilles Tendonitis Stress Fracture Tennis Elbow Repair Remodeling Moderate number of muscle fibers tear (1) Acute tendonitis- occurs from onelarge force that damages the tendon.(2) Chronic tendonitis- is typically called Lateral side of the knee Front of the knee Back of the heel Foot, ankle, tibia, or hip Lateral side of elbow New tissue is formed and reorganized Starts when all the new tissue has been created Site typically becomes red and Inflammation swollen The inflammation response is 48 hours typically complete after (blank) Apply ice to the injured area for (blank) every (blank) during the first 15 to 20 minutes; 2 to 3 hours 72 hours after the injury occurs. . . ; : (1) P- Protection(2) R- Rest(3) |- Identify the five steps in treating a . Ice(4) C- Compression(5) E- soft tissue injury. Elevati levation What three psychological factors 7 ; . . a (1) Positive attitude(2) Intrinsic can improve rehabilitation from oo - ; _ motivation(3) Willingness to listen injury? Identify eight risk factors that may lead to an injury. 11/18 (1) Low level of physical fitness (2) History of previous injury (3) Increasing exercise intensity too antagonist muscles. Which muscle groups are likely to be weak in this Marine? Which is the primary importance of . _ Reduces the risk of injury to the back proper posture? . ; Stride length is the distance traveled Define the term stride length with one full running stride . ; Stride frequency is the rate at which Define the term stride frequency the legs move/cycle Force that slows the body down Braking Force usually resulting from a poor foot contact. ; Force between the foot and the Ground Reaction Force ground. (1) Knee pain(2) Shin splints(3) a, oo, Achilles tendonitis(4) Patellar Identify six common running injuries tendonitis(5) Stress fractures(6) lliotibial band syndrom What role does fatigue play in causing injuries? List two ways in which the body physically responds to heat. List four mental tasks affected by the heat. Red, hot skin Profuse sweating Leg cramps Vertigo When muscles become fatigue, they cannot contract properly and force the bones and other structures to absorb the forces associated with impact. This can lead to injury. (1) Blood flow diverted away from theorgans and towards the skin(2) Sweat produced (1) Communication(2) Command activities(3) Repetitive tasks(4) Tasks requiring concentration Heat stroke Heat exhaustion Heat cramps Heat syncope Identify four things a Marine can do in adapting to the heat. 3/1 
